Category: Competition

*The Open is HERE…a reminder from last year. There will be no classes Friday night through 3/23, however please feel free to come in and train or hop in on the open workout next to our participants. Active Recovery: The goal should be as much as possible of the following below. Thanks to CrossFit Invictus for posting this. A. Aerobic Restoration 25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace: * Swim (this is my first choice, and if you have an ocean, even better) * Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace) * AirDyne (keep the pace conversational and relaxed) * Cycling (get outdoors and enjoy the scenery as you ride) * Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors) NOTE ABOUT…

*The Open is HERE…a reminder from last year. There will be no classes Friday night through 3/23, however please feel free to come in and train or hop in on the open workout next to our participants. WOD: 1) Close Grip Bench Press w/Chains: 4 sets of 6 Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as deemed fit. You choose the chain weight. 2) Every 3:00 x 6 sets: 2 Power Clean + 2 Hang Power Clean + 2 Push Jerk Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. 3) Split Jerk: 7 sets of 2 @ 70-80% Warm-up as needed. Rest 90-120 seconds between sets. Keep loading at something that your lifts are clean and snappy. 4) Deadlift: 5 @ 60-65% 3 @ 65-75% 2 @ 75-85% 2 @ 85-95% 1 @ 90-100% 1 @…

*The Open is HERE…a reminder from last year. There will be no classes Friday night through 3/23, however please feel free to come in and train or hop in on the open workout next to our participants. WOD: 1) 21 minute EMOTM: 1 – 40 seconds Ski/Bike/Row/Run 2 – 100ft Heavy Sandbag Carry 3 – 5-8 Double Kettlebell Overhead Squat Pick efforts/loading that you can maintain for all 7 sets. 2) Every 1:30 x 7 sets: Snatch High-Pull + Hang Snatch High-Pull + Hang Muscle Snatch + Overhead Squat Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. 3) Every 1:30 x 7 sets: Halting Snatch + Hang Snatch Continue to build loading from the first complex. Halt just below the knee for 3 seconds. Both reps full Squat. 4a) 3 rounds AQAP: 15 Power Snatch 75/55 12 Burpee Box Jump Overs 24/20 9 Chest-to-bar…

*The Open is HERE…a reminder from last year. There will be no classes Friday night through 3/23, however please feel free to come in and train or hop in on the open workout next to our participants. WOD: 1) Row – 6 sets of: 30 seconds @ Easy Wattage 30 seconds @ +50-100 Watts 30 seconds @ +50-100 Watts 30 seconds @ +50-100 Watts 30 seconds @ +50-100 Watts 30 seconds @ +50-100 Watts 60 seconds @ Easy Wattage Rest 2 minutes Sets are a total of 4 minutes long. Work for consistent pacing across all sets. For your wattage increases be consistent with your jumps. For example, starting wattage @ 150>200>250>300>350>400>150 2) Tempo Back Squat: 3 Reps Every 2:00 x 4 sets Warm-up as needed. Start around 60-70% of your 1RM. Build only as heavy as you can maintain tempo. Tempo should be 3 seconds into the…

*The Open is HERE…a reminder from last year. There will be no classes Friday night through 3/23, however please feel free to come in and train or hop in on the open workout next to our participants. WOD: 1) Every 5:00 x 8 sets: Odd – 50 Double-unders + 15 Power Snatch 75/55 + 5 Muscle-ups Even – 50ft Handstand Walk + 21 Overhead Squats 75/55 + 15 Chest-to-bar Pull-ups Scale as needed. Goal should be all movements unbroken. Perform the Handstand Walk in 2 x 25ft with a turn-around. 2) 14 minute EMOTM: Odd – 10-20 Calories Bike Erg Even – 1-2 Legless Rope Climbs For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE